The Messy Middle

You DON'T want to miss this! Episode 14: One Cookie Didn’t Ruin Your Progress   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today’s episode is for the woman who ate the cookie… and immediately thought: “Well… I blew it.” If you've ever let one snack, one “off-plan” meal, one skipped workout derail your whole week — this is your episode. Because here’s what I need you to hear: “That cookie didn’t ruin anything. But the story you told yourself about it did.” Let’s talk about it.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 13: You’re Not Addicted to Food — You’re Disconnected   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today’s conversation is for the woman who feels like she’s constantly “failing” with food. If you’ve ever wondered… → “Am I addicted to food?” → “Why do I always turn to food when I’m not even hungry?” → “Why do I feel so out of control sometimes?” I want you to take a deep breath — and listen closely. Because maybe you’re not addicted. Maybe you’re just disconnected — from your body, your needs, your peace. Let’s talk about it.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 12: Eating in Secret — and the Weight of Being Everything to Everyone   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today’s episode is for the woman who hides when she eats. The woman who sneaks into the pantry, the car, or the laundry room… not to binge — but just to breathe. If that’s you? “If you’ve ever hidden in the pantry just to breathe… this is for you.” Let’s talk about why that’s happening — and how it’s not about willpower, but about the invisible weight you’ve been carrying.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 11: When Your Cravings Are Telling You Something   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today we’re diving into something that every woman has dealt with at some point — cravings. And not just the craving itself — but the guilt, confusion, and inner battle that often comes with it. So if you've ever found yourself saying, “Why do I want this so bad?” “What’s wrong with me — I just ate!” “If I give in, I’ll lose control…” I want to reframe all of it for you. Because cravings aren’t sabotage — they’re signals. Let’s unpack that.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 10: How the “Good Girl” Diet Warps Your Self-Worth   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   If you’ve ever been praised for your discipline… Applauded for skipping dessert… Or admired for your ability to always say no… But no one ever stopped to ask how you were really feeling? This episode is for you.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 9: Guilt After Eating — Even When You’re Not Full   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Have you ever eaten something small — maybe a sandwich, a snack, or just a regular meal — and immediately felt like you messed up? You weren’t stuffed. You didn’t binge. You didn’t even break a rule… But still — you felt like you did something wrong. If that hits home, this episode is for you. Because here’s the truth: “You didn’t mess up — but your mind is telling you that you did.” Let’s unpack that.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 8: When Tracking Becomes a Burden   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today’s episode is for the woman who’s burned out from tracking. Maybe it started as a tool. A way to stay on track, learn your portions, or feel more in control. But now? It feels like a second job. And if you forget to log something — or eat off-plan — the guilt kicks in. If that sounds familiar, I want you to hear this: “If tracking your food feels like a second job… that’s not failure. That’s burnout.”   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 7: It’s Not Willpower — It’s Your Lifestyle   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today we’re talking about something I know you’ve felt before: You start strong. You’re committed. You’re doing everything “right.” And then… your habits fall apart. You wonder, “What’s wrong with me? Why can’t I stick with anything?” And I want you to hear this clearly: “It’s not that you don’t have discipline — it’s that your lifestyle is working against you.” Let’s break that down.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 6: The Monday Reset Shame Loop   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   If you’ve ever said the words, “Okay… I’ll start again Monday,” then this episode is for you. We’re talking about a cycle that so many of us know — and silently hate: The Monday Reset. The routine of falling off track on Friday, feeling guilt by Sunday, and starting over Monday… again.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 5: You’re Not Lazy — You’re Running on Empty   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today, we’re having a conversation you probably need more than another workout tip or food rule. If you’ve ever called yourself lazy, unmotivated, inconsistent, or just “not disciplined enough”… I want you to pause. Take a breath. Because what if you're not lazy at all? What if you're just… running on empty?   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 4: When You Don’t Know How to Eat Anymore   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today, I want to talk to the woman who stands in front of the fridge and thinks… “I don’t even know what I’m supposed to eat anymore.” After years of tracking, dieting, restricting, following plans, counting macros, and obsessing over what’s “right” — it’s no wonder you feel confused, lost, and a little disconnected from your plate. If that’s you, just know: You’re not alone — and you’re not broken.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 3: Fear of Carbs, and the Beliefs That Fuel It   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today we’re diving into a food group that so many women fear — but secretly crave. Carbs. Bread. Pasta. Rice. Bagels. Cereal. Potatoes. If you’ve ever felt nervous about eating them — even when your body is begging for them — you are absolutely not alone.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 2: Emotional Eating Isn’t What You Think   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today’s episode is one I know will hit home for so many of you. We’re talking about something that most of us have done… but almost none of us talk about without shame. And that’s emotional eating.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 1: Breaking the Weekend Binge Loop   Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.   Today we’re diving into something I know so many of us have said… “I’m so good during the week… but I always blow it on the weekend.” If you’ve ever felt that — this episode is for you. And spoiler alert: it's not about willpower. It’s about the plan you’re following… and the pressure you’re under.   Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself. I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body. In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.” Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 14: Your Body is Not the Enemy—It’s the Starting Point   I spent years treating my body like it was the problem. The obstacle. The thing standing between me and the life I wanted. And if you’ve felt that too? If you’ve looked in the mirror and thought, "If I could just fix this body, everything would be better…" This episode is for you.   Because the truth I want to leave you with is this: Your body is not the enemy. It’s your ally. And it’s been waiting for you to come home.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 13: No Gym? No Problem   I once believed I needed a fancy gym, the perfect program, and the right equipment to finally get it together. But what I learned? Changed everything. You don’t need the gym. You don’t need equipment. You don’t need more time. You need permission to begin where you are. And today, I’m giving it to you.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 12: You Don’t Need Motivation—You Need Momentum   I used to wait around for motivation like it was a magic switch. I’d scroll, I’d plan, I’d think about starting… but the moment never came. The feeling never hit. Until one day, I realized: You don’t need motivation. You need momentum.   If you’ve been stuck in the “I’ll start when I feel ready” cycle — today's episode is for you. Let’s talk about why motivation is not the answer… and what to focus on instead.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 11: Cardio or Strength? Stop Overthinking It   If the confusion around where to start is paralyzing you from starting at all—this episode is for you. We’re going to break down: What each one does for your body, How to choose based on your energy and lifestyle, And why the best workout isn’t the one that looks best on paper—it’s the one that actually fits your life.   Today we’re talking about that very real, very raw moment that so many women avoid because of fear, shame, or perfectionism: The first workout after a long break.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 10: It’s Not Just a Workout—It’s a Comeback   If you’ve ever had to start over more times than you can count....This episode is for you.   Today we’re talking about that very real, very raw moment that so many women avoid because of fear, shame, or perfectionism: The first workout after a long break.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 9: Movement as Self-Respect, Not Punishment   If you’ve ever: Worked out to earn food Exercised to undo a “bad” weekend Pushed through pain because you felt like you deserved it... This episode is for you. Today we’re talking about something deeper than sets and reps. We’re talking about healing your relationship with movement — and learning how to move from a place of self-respect… not punishment.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 8: How to Build a Workout Routine When You’re Already Burnt Out   If you’re listening to this today thinking, “I want to move my body, I want to feel better… but honestly? I’m just too damn tired." This episode is for you. Because what you need isn’t another rigid plan. It’s permission to build something flexible. Something that meets you where you actually are.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 7: The Truth About Lifting Weights and ‘Getting Bulky'   If you've ever thought that lifting weights would make me bulky, masculine, or “too much.” Spoiler alert: It won't   Today we’re going to bust one of the most damaging myths still floating around the fitness world: The fear that lifting weights will make you bulky.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 6: Aches, Pains, and ‘Getting Old’ — or Something Else?   Here’s what I've learned — and what I want you to hear today: Just because your body hurts… doesn’t mean it’s falling apart. It might just be asking you to listen. Today we’re diving into the difference between aging… and accumulated neglect.    Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 5: Start with 5 Minutes: The Power of Tiny, Consistent Action The part where you know something has to change… but you’re just too overwhelmed to figure out how to begin.   Today’s episode is for the woman who’s tired before she even starts. The one who keeps saying, “I don’t have the time. I don’t have the energy. I don’t even know where to begin.”   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 4: The Fear of Looking Silly in the Gym (and How to Push Through) If you’ve ever walked into a gym and instantly wanted to turn around and walk back out, you're not alone - and you’re in the right place.   Today we’re talking about something that so many of us struggle with, that gut-level fear: The fear of looking silly. Of doing it wrong. Of being judged. Of being the only one who doesn’t know what the heck they’re doing.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 3: Breathless, defeated, but not broken If you’ve ever had that moment — breathing heavy after stairs, heart pounding after carrying groceries, too exhausted to play with your kids — and then immediately spiraled into shame?   If you’ve ever felt like your body’s holding you back or that you’re constantly starting over, you’re not alone — and you’re in the right place.   Today, we’re diving into something that so many of us struggle with, getting winded walking up the stairs and think, “What the heck happened to me?” This episode is for YOU!   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 2: Start For the Woman You’re Becoming! If you’ve ever felt like your body’s holding you back or that you’re constantly starting over, you’re not alone — and you’re in the right place. Today, we’re diving into something that so many of us struggle with, the lie - You need to be fit… to start getting fit. Sounds ridiculous when you say it out loud, right!?   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 1: Too Tired To Workout? Here's the Real Fix If you’ve ever felt like your body’s holding you back or that you’re constantly starting over, you’re not alone — and you’re in the right place. Today, we’re diving into something that so many of us struggle with...You’re tired! Not just “I didn’t sleep well last night” tired. But deep in your bones, can’t-think-straight, don’t-even-have-the-energy-to-cry tired. And when you're that tired, even the idea of working out feels impossible.   Welcome to Stronger Than You Think — the series for strong women who are tired of feeling stuck. I’m your host, Cassie Covey — personal trainer, health coach, and a woman who knows firsthand what it feels like to lose herself under the weight of stress, exhaustion, and a body that doesn’t feel like home anymore.  Right now I’m your personal coach and guide as we peel back the layers of pressure, perfection, and burnout — and rebuild with strength, softness, and sustainability. Let’s rewrite your story, one episode at a time!   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! In this episode Cassie talks about trauma and post traumatic growth. Staying stuck in trauma or growing from it - Where do you go from here? The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 14: Overwhelmed Before Beginning You’re overwhelmed… and haven’t even started. Today, we’re diving into something that so many of us struggle with the exhausting cycle of always starting over — especially when we don’t fully believe in yourself or your worth: That heavy, paralyzing feeling of being overwhelmed before you even begin.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 13: Body Shame You thought health had to hurt to work. Today, we’re diving into something that so many of us struggle with the exhausting cycle of always starting over — especially when we don’t fully believe in yourself or your worth: The weight of body shame. This episode is for the woman who doesn’t recognize herself anymore — and desperately wants to come home to her body without guilt, fear, or judgment.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 12: Hustle to be Healthy You thought health had to hurt to work. Today, we’re diving into something that so many of us struggle with the exhausting cycle of always starting over — especially when we don’t fully believe in ourselves or our bodies: The belief that we have to hustle to be healthy. That health only comes through pain, perfection, and pressure. But what if that belief is the very thing keeping you stuck?   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 11: You Feel Invisible You take care of everyone… but who takes care of you? Today, we’re diving into something that so many of us struggle with — especially when they’ve stopped believing in their own worth: The weight of feeling unseen. Overlooked. Invisible.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 10: Always Tired   You’re always exhausted… and still falling behind. Today, we’re diving into something that so many of us struggle with — especially when we don’t believe in ourselves anymore: The exhaustion that comes from constantly grinding… and never feeling like it’s enough. Let’s talk about why you feel this way — and what grace has to say about it.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 9: Always Starting Over   Why does it always feel like you’re starting over? Today, we’re diving into something that so many of us struggle with the exhausting cycle of always starting over — especially when deep down, you no longer believe in yourself to finish what you start.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 8: Fear of Failing   You want to try again… but you’re scared it won’t work. Today, we’re diving into something that so many of us struggle with — especially when we don’t believe in ourselves anymore: The fear of failing   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 7: Overwhelmed by the Noise   You’ve saved every plan. Every post. Every “how to.” But you still haven’t started. Today, we’re diving into something that so many of us struggle with — especially when we don’t believe in ourselves anymore: That feeling of being completely overwhelmed by all the noise.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 6: Discounted from your body.   You avoid mirrors. Photos. Yourself. Today, we’re diving into something that so many of us struggle with but rarely say out loud: the deep disconnection we feel from our own bodies… especially when we don’t believe in ourselves anymore.   Let’s break that lie wide open.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle   

You DON'T want to miss this! In this episode Cassie talks about letting go of relationships without closure and  holding on to God instead. Some chapters close quietly — but grace still writes the next page. This is...the good, the bad, and EVERYTHING in between. The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 5: You Think Self Investment (self care) is selfish. You give to everyone else… and feel guilty giving to yourself. Today, we’re diving into something that so many of us struggle with: the belief that investing in oursselves — with time, energy, or money — is selfish.  Let’s break that lie wide open.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle   

You DON'T want to miss this! Episode 4: Feeling Defeated & Unmotivated You followed the plan. You did it all. But the scale didn’t move! Today, we’re diving into something that so many of us struggle with: feeling defeated and unmotivated. Especially when you’ve done everything right — and it still doesn’t feel like enough.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 3: Guilt After Slipping One bad moment… and you’re spiraling! Today, we’re diving into something that so many of us struggle with: the guilt that comes after we slip up. That sinking feeling of “I messed it all up again.” And more importantly — how we can stop letting one bad moment define our entire journey. I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 2: You Don't in Believe in Yourself Every restart feels heavier than the last! Today, we’re diving into something that so many of us struggle with: not believing in ourselves.   I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over. This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! 5 Months of Recovery: In this episode Cassie talks about the mental recovery after having a tummy tuck. Five months into this and she thought it would be different. What her recovery has looked like - the good, the bad, and EVERYTHING in between. The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Episode 1: Perfectionism and All or Nothing I’m Cassie, and this is The Grace Over Grind Series — a series for women who are tired of quick fixes, shame spirals, and starting over.   You’re the strong one. The one who holds it all together. But lately… it feels like you're falling apart. If that’s you — you’re in the right place.   This series is for the woman who’s been doing it all, and still feels like she’s failing. Today’s episode is your permission slip to pause, breathe, and believe there’s another way. Let’s get into it.   My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Week 19 of recovery: In this episode Cassie talks about these of recovery after having a tummy tuck. What her recovery has looked like - the good, the bad, and EVERYTHING in between. The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

Whether it was your mom, grandma, or another woman — some people are home. If you’ve lost that safe place, this episode is your comfort space. “She wasn’t just a person — she was your safe place.”   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! The scale is just a number STOP letting it ruin your day! In this episode Cassie talks about her struggles with the scale and how to move forward using it as a tool. She talks about the good, the bad, and EVERYTHING in between. The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! Week 8 of recovery: In this episode Cassie talks about these past few weeks (5-8) of recovery after having a tummy tuck. What her recovery has looked like - the good, the bad, and EVERYTHING in between. The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle 

You DON'T want to miss this! In this episode Cassie talks about these past four weeks of recovery after having a tummy tuck. What her recovery has looked like - the good, the bad, and EVERYTHING in between. The things we don't want to talk about and that really aren't talked about...UNTIL NOW! My hope in talking about these things is that it will help people who are going through this or have just been through it. Know that you're not alone and your feelings are important.   Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.   ✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!   ✨Connect with Cassie Covey on Socials: Instagram | Facebook | TikTok   Drop in my DMs and let me know your thoughts on todays episode.   Email questions and topic suggestions to: [email protected] Subject: The Messy Middle